Squat clean 1-1-1-1-1-1-1 reps

"Elizabeth"

21-15-9 reps of:
Clean 135 pounds
Ring dips

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"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

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"Ryan"

Five rounds for time of:
7 Muscle-ups/ 28 pullups/dips
21 Burpees

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"Erin"

Five rounds for time of:
40 pound Dumbbells split clean, 15 reps
21 Pull-ups

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Weighted pull-ups 1-1-1-1-1-1-1 reps

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Five rounds for time of:
135 pound Deadlift, 15 reps
135 pound Hang power clean, 12 reps
135 pound Front Squat, 9 reps
135 pound Push Jerk, 6 reps

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"Barbara"

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

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With a continuously running clock do one 135 pound Clean and Jerk the first minute, two 135 pound Clean and Jerks the second minute, three 135 pound Clean and Jerks the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

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Back Squat 5-5-5-5-5 reps

Post loads to comments.

The new schedule in which I will be posting for us will be a 4 day on, 3 day off schedule, that keeps our fridays-sundays free, and also gives us a good rest after a hardcore week of working out. Please post to comments! B

Anyone still following our blog, it will be up and running strong again on monday, hectic times have slowed the progress, but its time to get serious again! Full workouts, videos, and comments start back up, any questions please post!!!